Urololithin A

What is Urolithin A?

Urolithin A is a natural molecule produced by specific gut microbes from dietary ellagitannins and ellagic acid (natural plant compounds known as polyphenols). Some foods that act as precursors to urolithin A include pomegranate, strawberries, walnuts, and others. However, up to 60% of adults do not possess the gut bacteria that converts these foods to this beneficial compound.

Urolithin A is gaining more and more evidence supporting it’s benefits on physical performance and anti-aging.

Benefits:

There are multiple studies backing up claims on urolithin A and improved muscle strength through different pathways. Urolithin A stimulates muscle protein synthesis while reducing muscle degradation, contributing to muscle growth and maintenance.

Another key benefit of urolithin A with strong scientific evidence is improved mitochondrial health. Urolithin A increases the rate of mitophagy, which is the break down and recycling of damaged or dysfunctional mitochondria. Mitophagy is a form of autophagy, the body’s way of cleaning and renewing. Autophagy and mitophagy are important processes for anti-aging and increased muscle strength.

In conjunction with the impact on mitochondrial health, urolithin A is also shown to reduce inflammatory markers such as plasma CRP. This is because of urolithin A’s powerful antioxidant properties. It acts as a safeguard for muscles again oxidative stress and free radical damage. By reducing the inflammatory response of everyday life and after a workout, muscle recovery will be promoted.

These benefits are all interconnected and lead to healthy aging. So how long should you be taking this supplement? After 28 days of consistent urolithin A intake, mitochondria will start to regenerate improving cellular function. If urolithin A is taken for 4 months consistently, you’re body will have more efficient use of energy and oxygen, improving the VO2 max test.

Gut Health Test:

It may be in your best interest to do a gut health test to review your available gut microbes to test whether you have the gut microbes that produce urolithin A. Enterocloster spp. (formerly part of Clostridium coccoides group), Gordonibacter spp., and possibly Bifidobacterium spp. are the main gut bacteria responsible for urolithin A production from dietary ellagitannins and ellagic acid.

Conclusion:

After a review of multiple studies, it is acceptable to suggest Urolithin A is a beneficial supplement for improved muscle strength and to promote healthy aging.